Kinesio tape (also called kinesiology tape, elastic therapeutic tape, or KT tape) is applied to the skin over the Achilles tendon and surrounding structures to provide support, reduce pain, and potentially alter the loading pattern on the tendon during activity. It is used by physiotherapists, sports medicine practitioners, and athletes as one component of Achilles tendinopathy management.
This guide covers the evidence for kinesio taping in Achilles tendinopathy, how to apply it correctly, and how to understand its role within the broader management approach covered in the stretches for achilles tendonitis article on this site.
What Kinesio Tape Is
Kinesio tape is an elastic, latex-free adhesive tape that can stretch to approximately 130 to 140 percent of its resting length. It was developed by Japanese chiropractor Dr Kenzo Kase in the 1970s and has become one of the most widely used physical therapy adjuncts in sport and rehabilitation.
Unlike rigid athletic tape (which immobilises joints), kinesio tape allows full range of motion while providing:
- Cutaneous (skin) stimulation that may reduce pain through neurological mechanisms
- Postural and proprioceptive feedback
- Some degree of mechanical support to the underlying tissues
- Potential reduction in local swelling through lymphatic drainage effects
The Evidence for Kinesio Taping in Achilles Tendinopathy
The evidence base for kinesio taping in Achilles tendinopathy is modest rather than definitive, and being clear about this is important for setting realistic expectations.
What the evidence shows:
Multiple studies have found that kinesio taping of the Achilles tendon produces short-term reductions in pain during activity and at rest. A 2019 systematic review of kinesio taping for lower limb tendinopathies found meaningful improvements in pain scores in the immediate and short-term periods (hours to days) following taping.
What the evidence does not show:
There is no strong evidence that kinesio taping produces structural changes in the tendon or long-term improvements in tendon capacity. The pain-reducing effects appear to be primarily neurological (changing the sensory input from the skin over the tendon) and biomechanical (altering the loading through postural and movement feedback) rather than structural.
The clinical consensus:
Most physiotherapists and sports medicine practitioners view kinesio taping as a useful adjunct that can reduce pain enough to allow the primary treatment (progressive loading exercises as described in the stretches for achilles tendonitis article on this site) to be performed more comfortably. It is not viewed as a standalone treatment.
Anatomy Relevant to Taping
Understanding what the tape is covering helps make sense of the application technique.
The Achilles tendon:
Runs from the musculotendinous junction of the gastrocnemius and soleus (approximately 6 to 8 centimetres above the heel) to the posterior calcaneus (heel bone). The most common pain location in mid-portion tendinopathy is 2 to 6 centimetres above the heel.
The paratenon:
The thin tissue sleeve surrounding the Achilles tendon. Kinesio tape applied over this region is thought to provide a lifting effect on the skin and paratenon, potentially reducing the compression on the tendon and improving local circulation.
The calcaneal insertion:
The posterior heel where the tendon attaches to the bone. Insertional tendinopathy pain is located here.
The surrounding calf:
The tape typically extends up the posterior calf to anchor on the gastrocnemius and/or soleus muscle belly, influencing the pull of these muscles on the tendon.
What You Need
Kinesio tape:
Available from most pharmacies, sports retailers, and online. Standard widths of 5 centimetres are appropriate for most Achilles taping applications. Common brands include KT Tape, RockTape, Kinesio Tex Gold, and Mueller Kinesio. The specific brand matters less than the quality of the tape and the correct application technique.
Skin preparation:
- Clean, dry skin free from lotions, oils, or sweat
- Shave the area if significant hair is present (improves adhesion and reduces pain on removal)
- Allow skin to dry completely after cleaning
Rounding the corners:
Before applying, round the corners of each tape strip with scissors. Square corners lift more easily and reduce the tape’s useful wear time.
Primary Taping Technique: Achilles Tendon Support Application
This is the most commonly used kinesio tape application for Achilles tendinopathy, targeting both the tendon and the calf muscles that load it.
Strip 1: The Anchor Strip (Base of Heel to Mid-Calf)
This strip runs along the posterior leg, anchoring at the heel and terminating on the gastrocnemius.
How to apply:
- Position the athlete lying face down (prone) with the foot hanging off the end of the table or bed, ankle in a neutral position (90 degrees, neither plantarflexed nor dorsiflexed)
- Cut a strip of kinesio tape approximately 25 to 35 centimetres long (depending on leg length)
- Tear the backing at one end and place the first 3 to 4 centimetres (the anchor) with zero stretch on the back of the heel (calcaneal insertion area)
- Peel back the paper backing while applying the tape upward along the Achilles tendon and onto the calf
- Apply with 15 to 25 percent stretch (a light tension, nowhere near maximum stretch)
- End the strip on the gastrocnemius muscle belly with the final 3 to 4 centimetres applied with zero stretch
The stretch amount: 15 to 25 percent stretch means the tape is moderately tensioned but not pulled tight. If the tape is fully stretched, it will cause skin discomfort, restrict movement, and lift off prematurely.
Rub to activate: Once applied, rub the entire length of the tape firmly with the palm to activate the heat-sensitive adhesive.
Strip 2: The Support Strip (Lateral Anchor)
A second strip provides lateral support to the Achilles tendon and helps maintain the position of the first strip.
How to apply:
- Cut a Y-strip (one strip cut lengthwise from one end, leaving approximately 5 to 7 centimetres intact at one end to form the tail)
- Alternatively, use a second full strip applied laterally
- Anchor the intact end on the outer heel with zero stretch
- Fan the two tails of the Y-strip up along each side of the Achilles tendon with 15 to 25 percent stretch
- The tails frame the tendon on each side
- End each tail on the lower calf with zero stretch
Strip 3: The Deloading Strip (Optional, for Acute Pain)
A deloading strip creates a gentle lifting effect over the most painful point of the tendon.
How to apply:
- Cut a short strip of approximately 8 to 10 centimetres
- Fold the strip in half with the backing still on and make a small cut in the centre of the backing (do not cut the tape)
- Peel the backing from the centre section only
- Apply the centre of the strip directly over the most painful area of the tendon with 50 to 75 percent stretch (this is greater than the other strips)
- Peel and apply the ends (tails) with zero stretch
- This creates a lifting and decompression effect over the painful area
Alternative Technique: Rigid Tape Support
For athletes who need more substantial tendon support during activity, combining kinesio tape with a narrow rigid support tape (non-stretch athletic tape) provides a more substantial mechanical effect.
How to apply:
- Apply kinesio tape as described above
- Apply 2 to 3 strips of narrow rigid tape (2.5 centimetre width) horizontally across the Achilles tendon in the painful region
- The rigid tape provides a direct mechanical support that limits excessive tendon elongation during push-off
When to use: For athletes returning to sport during tendinopathy rehabilitation who need maximum support during high-demand activities.
Insertional Achilles Tendinopathy: Modified Taping
As covered in the stretches for achilles tendonitis article on this site, insertional Achilles tendinopathy requires specific modifications because compression at the calcaneal insertion can aggravate symptoms.
Modified application for insertional:
- The anchor strip begins slightly above the calcaneal insertion (2 to 3 centimetres above the heel) rather than directly on the heel bone
- Avoid applying tape directly over the bony prominence of the posterior heel, which can increase the compressive forces at the insertion
- The deloading strip (Strip 3) is applied at the site of pain just above the insertion rather than over the insertion itself
Wear Time and Removal
Wear time: Kinesio tape typically maintains effective adhesion for 3 to 5 days when applied correctly. Waterproof varieties can be worn during showering and swimming. Replace the tape every 3 to 5 days rather than continuously wearing the same application for longer.
Removal:
- Wet the tape with warm water or oil (baby oil or coconut oil work well) to loosen the adhesive
- Remove slowly by peeling the tape back on itself (180 degree angle) rather than pulling it away from the skin
- Remove in the direction of hair growth to minimise skin irritation
- Do not rip the tape off quickly, which can cause skin damage
Skin reactions:
Some people develop mild skin irritation under kinesio tape, particularly with prolonged wear or in hot conditions. If redness, itching, or blistering develops under the tape, remove immediately and allow the skin to recover before reapplying. People with sensitive skin should test a small piece of tape on the inner forearm for 24 hours before full application.
How Taping Fits Into the Complete Management Programme
As emphasised throughout this guide, kinesio taping is an adjunct to the primary management approach for Achilles tendinopathy rather than a standalone treatment.
The complete programme:
- Primary treatment: Progressive loading exercises (eccentric heel drops for mid-portion, flat surface loading for insertional) as covered in the stretches for achilles tendonitis article on this site
- Adjunct 1: Calf stretching (gastrocnemius and soleus) as covered in the gastrocnemius and soleus stretches article on this site
- Adjunct 2: Kinesio taping to reduce pain and support activity
- Adjunct 3: Load management (reducing aggravating activities to a tolerable level)
- Adjunct 4: Heel raise inserts for immediate symptom management
When taping is most useful:
- During the acute pain phase when the tendon is most reactive, to reduce pain enough to allow the loading exercises to be performed
- During return to sport when the tendon is being challenged by higher loads than in rehabilitation
- Before and during specific high-demand activities (races, games) where the tendon needs additional support
When taping is less useful:
- As a long-term substitute for the loading programme
- When applied incorrectly with too much stretch, wrong direction, or poor adhesion
- For severe or chronic tendinopathy where the structural changes require progressive loading rather than symptomatic management
Frequently Asked Questions
Does kinesio tape actually help Achilles tendinopathy or is it just placebo?
The evidence suggests both a genuine neurological pain-modulation effect and a potential biomechanical effect, alongside a likely placebo component. Research using sham taping (applying tape without tension so it cannot produce a mechanical effect) versus real taping shows that the real taping consistently outperforms sham taping for pain reduction, suggesting some effect beyond pure placebo. However, the magnitude of this effect is modest and the duration is short-term. The most accurate framing is that kinesio tape is a useful short-term pain management tool that complements but does not replace the primary loading-based treatment.
How tight should I apply kinesio tape to the Achilles?
Much less tight than most people instinctively apply it. The anchor ends (first and last 3 to 4 centimetres) should have zero tension. The middle sections should have only 15 to 25 percent stretch (light tension). Over-tensioning is the most common application error: it causes skin irritation, lifts prematurely, and can actually restrict the blood flow and lymphatic drainage that are among the tape’s proposed benefits.
Can I apply kinesio tape myself or do I need a physiotherapist?
Self-application is possible with practice, though the posterior leg location makes it more challenging than other body regions. Pre-cut kinesio tape products with illustrated application guides (available from most sports retailers) make self-application more accessible. For the first application, having a physiotherapist or experienced practitioner demonstrate the technique and check the result is recommended. The technique described in this guide can be followed for self-application once the basic approach is understood.
Should I tape before or after exercise?
Both have utility. Applying tape before exercise provides the support and pain-modulation effect during activity. Applying tape after exercise can help with the post-exercise reactive pain and stiffness that is common in Achilles tendinopathy. For most people, taping before planned high-demand activities and leaving it on for the subsequent 3 to 5 days provides the most practical management.
Is kinesio tape the same as rigid strapping tape?
No. Kinesio tape is elastic (stretches to approximately 140 percent of its resting length) and allows full range of motion. Rigid strapping tape does not stretch and is used to restrict joint movement. They have different properties, different mechanisms, and different appropriate applications. For Achilles tendinopathy, kinesio tape is generally more appropriate because it does not restrict the ankle range of motion needed for walking and rehabilitation exercises, while rigid tape provides more direct mechanical support during very high-demand activities.